Rutinas de competencia

Rutina #1 "WOLVES HEART"

RUTINA DE COMPETENCIA ELITE MASCULINO

FOR TIME: TIME CAP 12MIN

20 BURPEES
20 PULL UPS
5 MUSCLE UPS
50 STRAIGHT BAR DIPS
30 TOES TO BAR
50 SQUATS
20 BURPEES
20 PULL UPS
5 MUSCLE UPS
20 TOES TO BAR
50 JUMPING SQUATS

RUTINA DE COMPETENCIA INTERMEDIO MASCULINO

FOR TIME: TIME CAP 12MIN

15 BURPEES
15 PULL UPS
5 PULL OVER
30 STRAIGHT BAR DIPS
20 HANGING LEG RAISES
30 SQUATS
15 BURPEES
15 PULL UPS
5 PULL OVER
20 HANGING LEG RAISES
30 JUMPING SQUATS

RUTINA DE COMPETENCIA PRINCIPIANTE MASCULINO

FOR TIME: TIME CAP 12MIN

10 BURPEES
5 PULL UPS
15 PUSHUPS
15 DIPS
20 HANGING KNEE RAISES
20 SQUATS
10 BURPEES
5 PULL UPS
15 PUSHUPS
20 HANGING KNEE RAISES
20 JUMPING SQUATS

RUTINA DE COMPETENCIA ENDURANCE FEMENINO

FOR TIME: TIME CAP 12MIN

10 BURPEES
7 PULL UPS
10 DIPS
30 LUNGES
10 LEG RAISES
30 SQUATS
10 BURPEES
7 PULL UPS
12 DIPS
12 LEG RAISES
30 JUMPING SQUATS

Rutina #2 "STREET WORKOUT"

ELITE MASCULINO

AMRAP: 10 MIN
LA MAYOR CANTIDAD DE RONDAS POSIBLES EN 10MIN

10 PULL UPS
5 MUSCLE UPS
10 DIAMOND PUSHUPS
5 FRONT LEVER RAISES
20 JUMPING LUNGES

INTERMEDIO MASCULINO

AMRAP: 10 MIN
LA MAYOR CANTIDAD DE RONDAS POSIBLES EN 10MIN

7 PULL UPS
10 REGULAR DIPS
10 DIAMOND PUSHUPS
10 HANGING LEG RAISES
20 LUNGES

PRINCIPIANTE MASCULINO

AMRAP: 10 MIN
LA MAYOR CANTIDAD DE RONDAS POSIBLES EN 10MIN

5 PULL UPS
5 REGULAR DIPS
10 REGULAR PUSHUPS
10 HANGING KNEE RAISES
14 LUNGES

ENDURANCE FEMENINO

AMRAP: 10 MIN
LA MAYOR CANTIDAD DE RONDAS POSIBLES EN 10MIN

5 PULL UPS
10 REGULAR DIPS
10 REGULAR PUSHUPS
10 HANGING LEG RAISES
20 LUNGES

Rutina #3 "SILVERBACK CHALLENGE"

RUTINA DE COMPETENCIA ELITE MASCULINO

TIME CAP: 16MIN
WEIGHTED CALISTHENICS

10 BURPEES MUSCLE UPS
20 STRAIGHT BAR DIPS
30 PULL UPS + 45LBRS/20KG
40 DIPS + 45LBRS/20KG
50 SQUATS + 45LBRS/20KG
20 STRAIGHT BAR DIPS
10 BURPEES MUSCLE UPS
INTO:
50 REGULAR PUSHUPS
30 PISTOL SQUATS

RUTINA DE COMPETENCIA INTERMEDIO MASCULINO

TIME CAP: 16MIN
WEIGHTED CALISTHENICS

10 BURPEES PULL UPS
15 STRAIGHT BAR DIPS
20 PULL UPS + 25LBRS/11KG
30 DIPS + 25LBRS/11KG
40 SQUATS + 25LBRS/11KG
15 STRAIGHT BAR DIPS
10 BURPEES PULL UPS
INTO:
30 REGULAR PUSHUPS
30 SQUATS

RUTINA DE COMPETENCIA PRINCIPIANTE MASCULINO

TIME CAP: 16MIN
WEIGHTED CALISTHENICS

5 BURPEES PULL UPS
10 STRAIGHT BAR DIPS
15 PULL UPS + 15LBRS/7KG
20 DIPS + 15LBRS/7KG
30 SQUATS + 15LBRS/7KG
10 STRAIGHT BAR DIPS
5 BURPEES PULL UPS
INTO:
20 REGULAR PUSHUPS
30 LUNGES

RUTINA DE COMPETENCIA ENDURANCE FEMENINO

TIME CAP: 16MIN
WEIGHTED CALISTHENICS

7 BURPEES PULL UPS
10 STRAIGHT BAR DIPS
12 PULL UPS + 15LBRS/7KG
20 DIPS + 15LBRS/7KG
30 SQUATS + 15LBRS/7KG
10 STRAIGHT BAR DIPS
7 BURPEES PULL UPS
INTO:
20 REGULAR PUSHUPS
30 SQUATS

Rutina #4 "KING OF THE BAR / QUEEN OF THE BAR"

ELITE MASCULINO

NO TIME CAP

5 MUSCLE UPS + 25LBRS/11KG
5 PULL UPS TO MUSCLE UPS (UN PULL UP + UN MUSCLE UP = UNA REP)
10 L-SIT PULL UPS
20 PISTOL SQUATS + 25LBRS/11KG
30 JUMPING SQUATS
50 LUNGES
30 DIPS + 25LBRS/11KG
15 RUSSIAN DIPS
30 DIAMOND PUSHUPS
10 TOES TO BAR
20 BROAD JUMP BURPEES
10 TOES TO BAR

INTERMEDIO MASCULINO

NO TIME CAP

5 PULL UPS + 15LBRS/7KG
10 LEG RAISES PULL UPS (UN LEG RAISE + UN PULL UP = UNA REP)
10 REGULAR CHIN UPS
30 SQUATS + 25LBRS/7KG
20 JUMPING SQUATS
30 LUNGES
20 DIPS + 15LBRS/7KG
10 CLAP PUSHUPS
20 DIAMOND PUSHUPS
10 LEG RAISES
15 BROAD JUMP BURPEES
10 LEG RAISES

PRINCIPIANTE MASCULINO

NO TIME CAP

5 PULL UPS + 10LBRS/4.5KG
10 BURPEES PULL UPS (UN BURPEE + UN PULL UP = UNA REP)
5 REGULAR CHIN UPS
20 SQUATS + 10LBRS/4.5KG
20 JUMPING SQUATS
20 LUNGES
15 DIPS + 10LBRS/7KG
5 CLAP PUSHUPS
15 DIAMOND PUSHUPS
10 KNEE RAISES
10 BROAD JUMP BURPEES
10 KNEE RAISES

ENDURANCE FEMENINO

NO TIME CAP

5 PULL UPS + 15LBRS/7KG
5 TOES TO BAR TO PULL UPS (UN TOES TO BAR + UN PULL UP = UNA REP)
10 CHIN UPS
20 PISTOL SQUATS + 15LBRS/7KG
30 JUMPING SQUATS
40 LUNGES
20 DIPS + 15LBRS/7KG
10 STRAIGHT BAR DIPS
20 DIAMOND PUSHUPS
5 TOES TO BAR
20 BROAD JUMP BURPEES
5 TOES TO BAR

Wolves Calisthenics es la primera academia de calistenia en Nicaragua, dedicada a transformar vidas a través del entrenamiento físico y mental. Ofrecemos planes personalizados, venta de equipamiento especializado y una comunidad comprometida con impulsar este deporte en todo el país.
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